akin's healthy edge july 2016

plus! MEAT-FREE BBQ

Cookout classics get a vegan makeover

TRY IT!Wild Mushroom

& Asparagus Frittata

P. 29

21-DAY BEAUTY CHALLENGE

a step-by-step guideTO GETTING GORGEOUS

BRAIN FOODOur favorite memory-boosting herbs

AMPK The amazing weight-loss breakthrough

$3$3 free

July 2016

HE_July16_Akins-Cover_JS.indd 1 5/27/16 1:03 PM

PoofDiapers & Baby WipesPoof introduces the first fully biodegradable and compostable diaper and wipe that is truly eco-friendly.

The Green Loop diapers are made with sustainable materials and antibacterial features to help prevent diaper rash. They are super soft, silky and look amazing too with green loop design printed with soy-based inks. The soft Premium Flushable Wipes are chlorine free, fragrance free and dye free, and are made of plant-based materials.

Sibu Sea Berry TherapyBeautify, illuminate and rescue your problematic skin with Sea Berry Therapy. For the face, Hydrating Facial Serum is a light, non-oily serum infused with vitamins, hyaluronic acid and sea buckthorn berry to deeply hydrate

the face and neck to eliminate the tight, dry feeling caused by dehydration. For the body, Moisturizing Body Cream is fast-acting and hydrating with sea buckthorn berry, shea butter and aloe vera. Internally, Omega-7 Support provides essential fatty acids that go to work at the cellular level for deep health benefits.

Nubian HeritageSoap BarsNubian introduces new herbal combinations to their soap bar line. Indian Hemp & Haitian Vetiver Soap includes purifying neem oil, moisturizing shea, plus finely crushed hemp seed and

vetiver to gently polish and cleanse rough, dry, dull looking skin. Honey & Black Seed Soap is perfect for oily and combination skin with moisturizing wild honey, nutrient-rich black seed and apricot oils to cleanse and exfoliate skin. Goat’s Milk & Chai Soap is a luxurious soap with skin-softening honey and moisturizing goat’s milk plus soothing rose extract.

Shoosha Truly OrganicBaby CareShoosha baby care is made with pure, gentle ingredients to pamper baby’s delicate skin. Gentlest Baby Wash & Shampoo is a low

lather formula with calendula, coconut and sunflower oil for extra hydration. Replenish Baby Lotion is the perfect blend of plant oils and extracts to hydrate, soothe, and protect baby’s delicate skin. Made with organic and therapeutic oils, the Protective Diaper Butter helps protect and heal your baby’s delicate bottom from diaper rash and waste. Sensitive Skin Laundry Soap is gentle and effective, and safe for the whole family.

Dolphin OrganicsHypoallergenic Body Care for Babies Dolphin Organics introduces only and always natural formulas for babies. Fragrance Free Baby Bubble Bath contains aloe, calendula and oat kernel to soothe and protect baby’s skin. Mild, vegetable-derived bubbling agents create

masses of bubbles for your baby’s amusement. Hypoallergenic Baby Lotion is fragrance free and made with aloe and calendula to help protect and nurture baby’s skin.

Salcura Antiac Wash & SprayKeep your skin clear without harsh chemicals with Salcura’s Antiac formulas. Antiac Face Wash is desgined for daily cleansing, leaving skin looking calm, balanced and clear. It relies on natural ingredients like aloe vera, zinc and sea buckthorn to keep skin clear and balanced. Antiac Acne Clearing Spray is an effective and practical solution for acne, pimples, black heads and white heads. The non-greasy formula absorbs quickly and contains no harsh or harmful ingredients.

HE_July16_InsideFrontCover.indd 2 5/27/16 12:53 PM

HU MineralHU-Manna Mini Raw LiquidGet a natural immune boost + every mineral the body requires in this mini liquid shot. It’s made with completely non-separated/undiluted Humic/Fulvic Acid Mineral that comes from a USA isolated fresh water source. HU-

Manna Mini supports hydration, stamina, energy and focus.* It is vegan, gluten, soy, dairy, wheat and GMO free.

My Konjac SpongeSix Wave Body Konjac SpongesMy Konjac Sponge introduces soft, gentle,

natural sponges made exclusively with Konjac root fiber. The Six Wave PurBody Sponge is simply that – pure konjac fiber sponge with no fragrances or dyes. It’s perfect for all ages and all skin types. Six Wave Bamboo Charcoal Konjac Sponge is ideal for detoxification and it helps clean & refine pores. Six Wave Red Clay Konjac Sponge improves skin texture and is ideal for irritated skin conditions like eczema. It is also great for dry, sensitive and mature skin.

RootologyBreathe FreeRootology combines 13 concentrated traditional Chinese herbal extracts into one powerful formula that supports against sneezing, congestion, sinus pressure,

runny nose, itchy watery eyes, and headache. This unique blend provides support against chemicals, dander, dust, pollen, pollution and mold.* Non-drowsy formula.

Schmidt’sNatural DeodorantChange the way you think about deodorant with Schmidt’s effective deodorant formulas. Each formula effectively neutralizes underarm odor

and absorbs wetness. Fast-absorbing, non-greasy, non-sticky feel. Certified vegan and cruelty-free. Available in cream or stick: Fragrance Free, Lavender +Sage or Bergamot + Lime.

RadicoColour Me Organic Hair ColourIntroducing the 100% natural way to color your hair! Colour Me Organic contains no harmful synthetic chemicals. It protects and nourishes hair, and restores natural shine and luster. Colour Me Organic blends away grays for more natural

coverage, and color lasts up to 30 days. Choose from an array of colors.

Blue NutraMigraine & Headache PackBlue Nutra introduces a combo pack of 4 essential oils that are effective for migraine and headache

relief. The kit includes 1 bottle each of Righteous Rosemary, Peppy Peppermint, Clever Clove and Luscious Lavender. All essential oils are 100% pure and therapeutic grade.

Eco TanNatural Self TanningEco Tan uses only natural and organic ingredients to help you achieve a tan without the sun.

Prepare skin for the best tanning with the Extreme Exfoliant Glove, which also works for clogged pores and cellulite. Invisible Tan is an express self-tanning cream best suited for medium to olive skin tones. Apply before bed and a rich honey tan develops overnight. Winter Skin is a gradual tanning moisturizer best suited for fair to medium skin tones. Used daily it builds to a beautiful honey skin tone.

HE_July2016_Page1.indd 1 5/27/16 12:54 PM

departmentsNEWS FLASH 6Hot Off the Press. The latest word on natural health.

SUPPLEMENT ADVISOR 8Gluten-Free Enzymes. If you have difficulty digesting

gluten, these cutting-edge supplements may be just what

the doctor ordered.

HERBAL ADVISOR 10Total Recall. Three top brain-supporting botanicals that

can help boost your memory and stave off age-related

mental decline.

HEALING EDGE 12Activating AMPK. This little-known hormone may hold

the key to healthy, sustained weight loss.

EXPERT’S CORNER 14SOS for PMS. The best natural solutions for bloating,

irritability, mood swings, and other uncomfortable

symptoms of PMS.

5 STEPS TO MORE ENERGY 17Natural ways to put the pep back in your step.

INFLAMMATION 26Fight the fires of inflammation with supportive

foods and supplements.

4 STEPS TO BETTER SLEEP 27Safe, effective ways to get your zzzzzzzzzs.

CLEAN EATING 28Composting: Back to Basics. How to cut down on

your waste and give your garden a healthy boost.

PURE BEAUTY 30Fabulous Fruits. The surprising beauty benefits

of fruit extracts.

NATURAL GOURMET 32Dreamy Dessert. Cool off with our Spiced

Blueberry Ice Dream.

J u l y 2 0 1 62

18 Healthy Vegan BBQ Love a good cookout, but don’t eat meat? Or

maybe you’re just looking for healthier options this summer? Don’t sweat it. Here’s a selection of our favorite meat-free dishes—so good, you won’t believe they’re vegan!

22 21-Day Beauty Challenge Looking your best doesn’t have to mean overload-

ing your body with the toxic chemical stew found in most conventional beauty products. Instead, nourish your hair, skin, and nails with our natural secrets for getting gorgeous.

features

July 2016

HE_July16_TOC_JS.indd 2 5/26/16 3:44 PM

For store locations, visit QuantumHealth.com

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J u l y 2 0 1 64

Editorial Director

Design Director

Executive Editor

Senior Designer

Copy Editors

Beauty Editor

Research Editor

Contributing Editors

Production Director

Production Manager

Nicole Brechka

Judith Nesnadny

Jerry Shaver

Maggie Samson

Ann Nix, Elizabeth Fisher

Sherrie Strausfogel

Sam Russo, ND, LAc

Helen Gray, Vera Tweed

Cynthia Lyons

Mark Stokes

Business & Editorial Offices

Vice President, General Manager

[email protected]

Group Publisher

800.443.4974, ext. 708

Associate Publisher

561.362.3955

Midwest Ad Manager

800.443.4974, ext. 703

West Coast and Mountain Ad Manager

310.456.5997

Retail Development Group

Business Development

702.219.6118

Accounting & Billing

310.356.2248

300 N. Continental Blvd., Ste. 650

El Segundo, CA 90245

310.356.4100; Fax 310.356.4110

Kim Paulsen

Joanna Shaw

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Lisa Dodson

Cindy Schofield

142 Butterfly LaneLouisville, KY 40229800-443-4974, ext. 703 Fax: 317-536-3708

Kim Erickson

Yolanda Campanatto

THE HEALTHY EDGE. Vol. 6, No. 6. Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

Chairman & CEO Efrem Zimbalist IIIGroup Publisher & COO Andrew W. ClurmanExecutive Vice President & CFO Brian SellstromExecutive Vice President, Operations Patricia B. FoxVice President, Controller Joseph CohenVice President, Finance Craig RuckerVice President, Research Kristy KausVice President, IT Nelson Saenz

If you’re like me, you love this time of year. The days are longer, the weather is nicer, and it’s time to get outside and enjoy it all.

One of my favorite summer activities is gardening, which isn’t always easy here in drought-ridden California. I’ve learned a lot over the past few years about conservation—now we keep buckets handy to catch all that water we used to waste waiting for the shower to get hot, and store it in a 50-gallon drum to use for watering plants. And I’ve resigned myself to letting my yard die and replacing that water-sucking grass with native plants that thrive during dry spells. Small steps, maybe, but every little bit counts.

Along those lines, my wife recently bought a small composting container to keep on our kitchen counter. It’s a convenient way to dispose of food scraps, but until I read “Composting: Back to Basics” (p. 28), I hadn’t really considered what I could really do with those scraps. Luckily, writer Neil Zevnik has the answer—make my own mulch. His step-by-step guide to composting couldn’t be easier, and I know my plants will love that extra boost of nutrients during the sweltering summer months.

Even if you aren’t ready to get into composting, Chef Neil’s recipes for Raspberry Double-Ginger Fool and Wild Mushroom & Asparagus Frittata are definitely worth checking out. They’re the perfect light fare for this time of year.

Back to Basics

Jerry ShaverExecutive Editor

Have a question or comment? Email us at [email protected].

editor’s letter

HE_July16_Masthead_JS.indd 4 5/27/16 1:04 PM

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Açai, a purple superfruit from the Am-

azon, is too perishable to transport,

but is available in the US in the form

of frozen pulp—a perfect summer

treat with bonus benefits. A study of

35 women, published in the journal

Nutrition, found that 200 grams of

açai pulp daily (1 or 2 servings, de-

pending on the product) significantly

increased their internal antioxidant

production, which helps protect cells

against damage from free radicals.

But the best part? Antioxidant-rich

açai makes a delicious, healthy alter-

native to traditional warm-weather

treats. Try blending a packet of frozen

açai with a little coconut water or

juice to create a soft, ice-cream-style

dessert (add more fruit or a natural

sweetener, if desired). Keep adding

more coconut water, and you’ve got

a yummy milkshake substitute. Or

just have a dish of açai sorbet, which

is available in a variety of flavors.

COOL OFF WITH FROZEN AÇAI

J u l y 2 0 1 66

newsflash

LIVE GREEN, LIVE LONGERA green environment with lots of plants, shrubs, and trees extends women’s lives, according to a Harvard study of more than 108,000 female nurses. Researchers mapped their home locations and used

satellite imagery to see density of vegetation within ¾ of a mile, and correlated the data with health and deaths during an 8-year period. More greenery equated with better mental health, more social activities, more

physical activity, less air pollution, and significantly fewer deaths from kidney disease, respiratory conditions, and cancer. For urban dwellers,

it’s a good idea to take advantage of local parks and hiking trails.

Omega-3s Vital forMom and BabyScientists at Tufts University and Harvard analyzed studies of more than 2,500 children and found that getting enough omega-3 fatty acids significantly improves development of the brain and motor skills in babies and children. They concluded that it’s important for pregnant women and young children to get enough of these nutrients, found in fish oil and vegetarian supplements made from algae. In addition to capsules, omega-3 supplements are available as liquid fish oil, smoothie-style products, and chewable gummies formulated for all ages.

That’s how many American adults have used herbal remedies in the past year—nearly 40 percent more than 5 years ago, according to the Natural Marketing Institute.

Best Organic BuysDespite their popularity, organic foods often cost more than their conventional cousins. Knowing which conventional foods

are highest in pesticide residues—and thus the most important

to buy organic—can save money while reducing

toxins in your food. That’s easier to do with the Dirty Dozen list maintained by

the Environmental Working Group.

Compiled once a year, it’s based on USDA and

FDA pesticide tests of more than 35,000 samples of 48 common

vegetables and fruits. Here’s the latest list of the top 12 high-pesticide fruits and vegetables:

Strawberries Apples Nectarines Peaches Celery Grapes

Cherries Spinach Tomatoes Sweet bell peppers Cherry tomatoes Cucumbers

Get the EWG’s “Shopper’s Guide to Pesticides in Produce” at ewg.org/foodnews.

118 Million

In the Southern states, 80 percent of US households buy organic products,

and nearly 90 percent do so in the West and New England, according to

research released by the Organic Trade Association.

80–90%

HE_July16_NewsFlash_JS.indd 6 5/27/16 1:10 PM

MODERN SUPERFOOD B R I N G I N G T H E B E N E F I TS O F B O N E B R OT H TO T H E P E O P L E

Two major drawbacks to experiencing the benefi ts of bone broth is the time to make it at home and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein supplementation that delivers the benefi ts of bone broth in an easy-to-mix, convenient and on-the-go form.

Not only does Bone Broth Protein pack 20g of gut-friendly and paleo-friendly protein per serving, it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid and key electrolyte minerals—to support the health of your gut, joints, muscles, skin and healthy detoxifi cation.†

Bone Broth Protein is free of common allergens and the ideal protein source for those sensitive to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to be GMO free.

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ASK YOUR LOCAL RETAILER ABOUT BONE BROTH PROTEIN


J u l y 2 0 1 6

By Vera Tweed

If you have trouble digesting gluten, certain enzyme supplements can be a lifesaver

8

gluten-free enzymes

supplement advisor

The walls of the intestines can be damaged and become “leaky,” allowing microscopic particles to escape from the digestive tract into blood, causing inflammation. Typically described as “leaky gut,” this condition can lead to a variety of uncomfortable symptoms and impair the immune system. Gluten intolerance may contribute to the development of leaky gut, along with toxins and herbicides, especially those used in industrial production of soy, corn, and wheat.

Liver Medic Hepatiben features a combination of milk thistle and other nutrients that supply the necessary ingredients to rebuild a healthy intestinal barrier. This, in turn, helps to prevent or heal a leaky gut and enables the digestive system to function properly.

Enzymedica GlutenEase with DPP-IV helps enhance digestion of foods that contain gluten and/or casein. It’s also non-GMO.

Jarrow Jarro-Zymes for Gluten Digestion provides protease and DPP-IV to support gluten digestion and healthy management of a low-gluten diet.

Bricker Labs GlutnGo contains Tolerase G to help degrade gluten in the intestinal tract. It can also help inactivate hidden gluten in a gluten-free diet.

For more than a decade, scientists have been looking for ways to use enzymes to treat issues related to gluten, a

protein found in varieties of wheat—including spelt, kamut, and triticale—as well as barely and rye. While a gluten-free diet continues to be the best solution for full-blown celiac disease, an autoimmune condition brought on by exposure to gluten, some enzyme supplements may reduce negative reactions for those with a mild gluten intolerance.

Although gluten is implicated in both conditions, they diff er in terms of diagno-sis. Celiac disease can be objectively diagnosed with blood tests that detect specifi c antibodies, but there is no widely accepted medical test for gluten intoler-ance—avoiding all gluten and monitoring any resulting symptom changes is the usual method of detection. To complicate things, the degree of gluten intolerance can vary, with some people experiencing symptoms from tiny amounts and others tolerating gluten in small amounts.

The underlying mechanisms also diff er. In celiac disease, the immune system attacks the small intestine and triggers infl ammation whenever you eat gluten. It can cause serious intestinal damage, prevent nutrients from being absorbed, and lead to other illnesses. Although gluten intolerance doesn’t trigger this type of reaction, bloating, pain, and fatigue are common symptoms of both conditions.

Gluten Digestion is MysteriousIn our digestive tract, enzymes and microbes, also called benefi cial bacteria or probiotics, routinely break down all the food we eat so that nutrients can be absorbed and waste can be eliminated. Gluten is a combination of proteins that doesn’t always get broken down. Scientists haven’t fi gured out exactly why, but they are making headway into fi nding ways to treat the issue. For example:

Microbes: A study at Boston University examined 150 diff erent gut microbes and identifi ed specifi c ones involved in gluten digestion. This was preliminary research in a lab setting, and has not reached the point where a supplement could eff ectively provide the right microbes, but researchers believe it could be a potential solution.

A new enzyme: Other research has looked at enzymes that could counteract celiac disease. In one study, researchers engi-neered an enzyme they call KumaMax, which broke down 95 percent of a protein believed to cause celiac disease. Their work has not reached the point where a product can be manufactured, but it’s another promising avenue.

How Supplements Can HelpThere are no supplements to cure celiac disease, but some enzymes that help enhance the breakdown and digestion of

gluten are now available to help people who are gluten intolerant.

Tolerase G—Lab studies have found that the enzyme Tolerase G breaks down gluten proteins. Researchers found that the supplement signifi cantly improved gluten digestion. Their study, published in Food Chemistry, concluded that Tolerase G “should not be used to replace a gluten free diet, but rather to support digestion of occasional and/or inadvertent gluten consumption.”

DPP-IV—Since gluten is made up of a combination of proteins, a combination of enzymes may help to break it down. DPP-IV is an enzyme blend designed to break down bonds that hold gluten proteins together, and thus to enhance their digestion. DPP-IV is an ingredient in a variety of supplements.

HEALING A DAMAGED GUT

HE_July16_SupplementAdvisor_JS.indd 8 5/27/16 1:04 PM

TIRED OF BEING

TIRED?Iron + Herbs helps reduce exhaustion and fatigue*

Iron-deficiency symptom checklistDo you suffer from any of the following?

Are you continually tired and lack appetite?

Pale skin & dark circles under eyes

Often have difficulty concentrating?

Feel chilly or catch colds easily?

Have brittle hair or fingernails that chip easily?

Are you vegetarian?

The more questions you answered “yes” to, the higher your risk of being iron deficient. Iron deficiency often goes undetected, so you may want to ask your doctor for a serum ferritin test.

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If you are feeling tired & run-down, Floradix could be the simple solution. Its unique low-dose formulation, with highly soluble iron gluconate as well as whole food concentrates and co-factor B and C vitamins, ensure that it is easily absorbed by the body. Floradix is an easily absorbed, plant-based, nonconsti-pating, liquid iron supplement with no artificial additives or preservatives and has been helping women reclaim their energy for over 60 years.*

888 436 6697 || VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU.

*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.


J u l y 2 0 1 6

By Karta Purkh Singh Khalsa, DN-C, RH

Three top memory-boosting botanicals

10

herbal advisor

total recall

A s our population ages, losing one’s mental faculties often takes fi rst place on the list of health concerns. Alzheimer’s disease and other forms of dementia aff ect some 25 percent of all people over 80. General

“forgetfulness”? The percentage is much higher. Some types of mental decline develop when we are exposed to toxins and to

oxidizing chemicals in our environment. All of these appear to contribute to brain infl ammation, brain scarring, and mental decay. These symptoms may also result from allergies, stress, or low levels of certain nutrients. The process of infl ammation creates free radicals that cause damage, and can be particularly damaging when brain tissues are defi cient in antioxidants and other nutrients that ease the eff ects of chronic infl ammation. Antioxidant levels in the brain have been shown to decline with age, and the lower the levels, the greater the damage to nerve cells. Antioxidants should top your list of brain nutrients. Fortunately, many time-honored herbs turn out to be potent antioxidants.

Ashwagandha (Withania somnifera).Herbalists use ashwagandha for general debility and exhaustion, memory loss, and nerve diseases. Modern clinicians are most likely to employ it for chronic fatigue and anxiety, as well as insomnia.

Ayurveda considers it a “grounding” herb, one that nourishes and regulates metabolic processes and stabilizes mood.

Ashwagandha improves memory and test performance. In a 2014 study, healthy men received either ashwagandha or a placebo for 14 days. Those who took ashwagandha had signifi cant improvement in a wide range of memory and cognitive tests. Another study indicated that the herb reduced brain damage caused by stress by 80 percent.

A typical dose of ashwagandha is about 1 gram per day, taken over long periods—up to many years—as a rejuvenator, but larger quantities are often used short-term. In India, it is given with pungent, heating herbs (ginger, pepper, etc.) to improve absorption.

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Ashwagandha

Gotu kola (Centella asiatica)This popular botanical is a favorite food of ele-phants, and we all know about their memories! It has a long history as a brain-building herb, and is widely considered a superior herb for the nervous system. It’s used to strengthen memory and concen-tration, and to treat age-related senility. One study showed that constituents in gotu kola have potential for treating Alzheimer’s disease.

Fresh, it’s a delicious salad vegetable. The juice of the fresh leaves is available at some juice bars. Since gotu kola is basically a mild salad vegetable, the dose can be high. Many people use a modest dose of 1 gram per day in capsules. Or try a daily cup of gotu kola tea, sweetened with honey if desired, to boost memory.

Brahmi (Bacopa monniera). An indication of the respect for this herb is the name: “brahmi” means “god-like.” It’s used in Asia for nerve diseases and mental exhaustion, as well as to improve memory. Meditators use it to increase comprehension, concentration, and recollection, and it is often found in herbal formulas to prevent stress.

With nearly 300 studies in the scientifi c literature, brahmi has a solid base of scientifi c support. Austra-lian researchers recently gave it to 98 healthy adults aged 55 and over, then tested and measured various memory functions. Numerous memory tests before and after taking brahmi showed that the herb signifi cantly improved the retention of new informa-tion. Follow-up tests showed that the new information had not been lost, suggesting brahmi reduces the rate of forgetting of newly acquired information.

Take 2 grams of the whole herb, in capsules or tea, twice a day with warm water.

Untitled-14 10 5/26/16 3:00 PM

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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J u l y 2 0 1 612

activating ampkWhat you need to know about this key fat-burning enzyme

healing edge

I f I told you that weight loss was simply a matter of turning on a key enzyme in the body that would burn fat and turn up your metabolism,

would you believe it? Well, scientists may have found this master switch in the form of AMP-activated protein kinase, or AMPk for short. The activity of this hormone goes a long way in explaining why some people have no problem maintaining their ideal body weight, while others seemingly fi ght a major battle to lose weight and keep it off .

What is AMPk?AMPk is found inside every cell in the body and serves as a “master regulating switch” in energy metabolism. Overall, the activity of this enzyme plays a major role in determining our body fat composition and especially the amount of visceral belly fat that we carry. Its activity is also tied to our life expec-tancy. When we’re young, AMPk is more activated, but as we age the cellular AMPk activation decreases, leading to visceral fat accumulation and loss of muscle mass.

The good news is that researchers are discovering ways to enhance AMPk. Specifi cally, certain dietary strategies and food components greatly infl uence AMPk activity in a positive way. Not surprisingly, these natural approaches hold great promise in the goal of near eff ortless weight loss.

The Role of InsulinThe activity of AMPk is infl uenced by a variety factors, the most important of which seems to be the sensitivity of the cell to insulin. Insulin resistance leads to reduced AMPk activity and a variety of unpleasant symptoms.

Insulin resistance is closely tied to abdominal obesity. If your waist circumference is larger than your hips, you likely suff er from insulin resistance. As the number and size of fat cells increase, they lead to a reduction in the secretion of compounds that promote insulin action, including a protein produced by fat cells known as adiponectin. Making matters even worse is that there is also an increase in the secretion of a substance known as resistin that dampens the eff ect of insulin.

Adiponectin increases the activation of AMPk, while resistin impairs it. So, while adiponectin is associated with improved insulin sensitivity and metabolism, resistin is associated with poor blood sugar control, increased blood lipids, and the development of atherosclerosis. All of these eff ects are due to the infl uence these compounds have on AMPk activity.

So, the fi rst step in improving AMPk is working to improve insulin sensitivity. By doing so, the process results in increasing adiponectin levels

One of the most useful clinical determinants of insulin

resistance is simply measuring the waist-to-hip ratio.

A waist to hip ratio above 1.0 for men and above 0.8

for women is highly predictive of insulin resistance.

To determine your waist to hip ratio:

Measure the circumference of your waist: _______

Measure the circumference of your hips: _______

Divide the waist measurement by the hip measurement:

Waist/Hip = _______. This is your waist/hip ratio.

HOW DO YOU KNOW IF YOU HAVEINSULIN RESISTANCE?

HE_July16_HealingEdge_JS.indd 12 5/27/16 1:07 PM

13T h e H e a l t h y E d g e

By Michael T. Murray, ND

Only Natural Green Coffee Bean Extract supplies 50 percent chlorogenic acid in each serving for maximum benefits.

Natural Factors PGX Daily is made using an advanced delivery system, so the highly viscous fiber is well absorbed. Take before meals.

Futurebiotics Mulberry Leaf Extract contains 500 mg of mulberry extract in a convenient capsule form.

and lowering resistin levels which in turn lead to AMPk activation. Simple, right?

Improving Insulin SensitivityImproving insulin sensitivity is most successfully done with a combination of lifestyle changes, such as increasing physical activity and improving diet and nutrition, and targeted nutritional supplementation. One of the most important dietary and supplement strategies is increasing the amount of water-soluble, viscous dietary fi ber. This type of fi ber is associated with increasing the sensitivity of tissues to insulin and improving the uptake of glucose by the muscles, liver, and other tissues, thereby preventing a sustained elevation of blood sugar. Particularly good sources of water-soluble, viscous fi ber are legumes (beans), oat bran, nuts, seeds, psyllium seed husks, pears, apples, and most vegetables.

For people with defi nite insulin resistance and poor blood sugar control, I recommend taking a highly viscous fi ber supplement such as PolyGlycopleX or PGX. This patented fi ber matrix exerts the greatest degree of viscosity

and gel-forming properties, making it many times more eff ective than any other fi ber in improving insulin sensitivity and activating AMPk. The typical dosage for PGX is 2.5–5 grams before meals. PGX is available in a variety of diff erent forms such as granules, capsules, and part of drink mixes for satiety or as a meal replacement.

Other Ways to Activate AMPkIn addition to viscous dietary fi ber, there are a number of very important steps to activate AMPk. Most notable are reducing total calorie intake and engaging in regular exercise. It is also interesting that many components of the traditional Mediterranean diet activate AMPk. In particular, olive oil, resveratrol from red wine, and the omega-3 fatty acids EPA and DHA found in fi sh oil.

There are a lot of botanicals that also activate AMPk, especially mulberry leaf extract. The mulberry plant (Morus alba) is probably best known as the food for silkworms, but it has also been highly regarded in tradi-tional Chinese and Japanese medicine. Recently, human clinical studies have confi rmed the benefi ts of mulberry leaf extract in helping to improve blood sugar control, promote weight loss, and prevent and treat type 2 diabetes. It also exerts favorable actions against metabolic syndrome and cardiovascular disease. Many of these eff ects of mulberry leaf extract are due to its infl uence on AMPk activity. The daily dosage is generally equivalent to 3,000 mg of dried mulberry leaves, which is the equivalent of 300 mg daily of a 10:1 extract.

Another popular dietary supplement for weight loss that activates AMPk is green coff ee bean extract. The extract is rich in chlorogenic acid, a compound that has been shown to improve glucose metabolism, inhibit the

Accelerated aging

Chronic inflammation

High blood cholesterol

and triglycerides

Increased visceral belly fat

Insulin resistance

Mitochondrial insufficiency

and dysfunction

Neurodegeneration

Obesity

Poor blood sugar control

Inhibitors

High-fat diet

Caloric excess

Sedentary lifestyle

Aging

Activators

Intense exercise

Calorie restriction

Thyroid hormone

Adiponectin

Highly viscous dietary

fiber (PGX)

Good oils

Olive oil (and polyphenols)

EPA+DHA

Mitochondrial enhancers

Creatine

Carnitine

Alpha lipoic acid

Coenzyme Q10

Various flavonoids/

polyphenols

Green tea (EGCG)

Resveratrol

Curcumin

Genistein

Anthocyanins

Procyanidolic oligomers

Numerous botanicals

Mulberry leaf

Green coffee bean extract

Cinnamon

CONSEQUENCES OF LOW AMPK ACTIVITY

FACTORS THAT INFLUENCE AMPK

accumulation of fat, and decrease the absorption of glucose in the intes-tines. Roasting coff ee beans destroys most of their chlorogenic acid, so drinking a cup of coff ee will not yield these benefi ts. Only raw green coff ee beans contain a signifi cant amount of this health-promoting compound. Clinical studies indicate that green coff ee bean extract can promote weight loss, as well as reduce blood pressure in people with hyperten-sion. The typical dosage recommen-dation is 400 mg three times daily.

HE_July16_HealingEdge_JS.indd 13 5/27/16 1:08 PM

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sos for pms

expert’s corner

Q:

A:

My PMS is getting more intense each month, especially the mood swings and irritability. My chiropractor told me that I needed to take supplements

that would help with methylation. What exactly does that mean? —Jackie Long, Virginia Beach

PMS comes in various forms with varying causes, but the unifying theory is that the

menstrual process is impaired by any extra toxic load in our bodies. You’ve probably heard about endocrine disruptors. We’re currently living with widespread environ-mental contamination from a group of compounds known as “halogenated hydrocarbons,” which includes DDT, DDE, PCB, PCP, chlordane, and more. These chemicals are hard for our bodies to break down, and are instead stored in fat cells. They’re known to mimic estrogen in the body and are a major factor in estrogen-related health problems, including PMS.

Hormone BalanceIn addition to the increasing toxic load from estrogen-mimicking chemicals, PMS often gets worse towards the end of the menstrual years for two reasons. First, as they mature, many women become less concerned about remaining attractive to men—and less concerned about what others think of them in general—so they don’t pay as much attention to their diets. Second, progesterone levels decline in the later part of the fertility years.

Progesterone is a hormone that supports fetal development. Estrogen builds the nest and promotes ovulation, while progesterone helps maintain the pregnancy. Less progesterone equals relative estrogen dominance, meaning that women near menopause have a higher estrogen-to-progesterone ratio than they did earlier in life.

Estrogen dominance is characterized by more aggressive behavior, heavier bleeding, tender breasts, easier weight gain, water retention, bloating, anxiety

Natural help for intense periods

or panic attacks, crying for no reason, carbohydrate cravings, headaches, cold sores, asthma attacks, sinus congestion, and increased seizure rate. Taking natural progesterone can help balance all these crazy symptoms, but so can cleaning up your lifestyle and avoiding endocrine disruptors such as soft plastics, prescription drugs, pesticides, and GMOs.

Natural RemediesOne of the keys to easing PMS symptoms is to decrease the toxic burden on the body, and that’s where methylation comes in. Methylation (or adding a methyl group to a molecule) is one way to render most “foreign” substances more water soluble, and thus easier to “wash” out of the body.

Methylation happens massively in the liver, but also within every cell, and is a hugely important detoxifi cation method utilized by all animals. Some of the most popular and widely available methyl donors include MSM, melatonin, CoQ10, carnitine, SAMe, methylated B

12 (the label

will say methylcobalamin), curcumin, and 5-MTHF (an easily absorbable type of folic acid). Methyl donors, in a nutshell, enhance detoxifi cation.

Food-wise, the brassica/cabbage family of veggies, as well as eggs, mustard, garlic, and onions, aid detoxifi cation due to their high content of the sulfur-containing amino acids cysteine and methionine.

Other proven ways to reduce symptoms of PMS include eating a plant-based diet,

Women with PMS, especially those who crave

carbs, are often low in zinc.daily exercise, good gastrointestinal health including probiotic use; liver function enhancement with lipotropic agents such as milk thistle, choline (1,000 mg daily), methionine (500 mg daily), and vitamin B

12 (1,000 mcg daily); caff eine

avoidance; and strict avoidance of saturated (hydrogenated) fats.

Vitamin B6 (50 mg daily) and magnesium

can help tame PMS symptoms because a defi ciency of these nutrients is strongly implicated in PMS. To determine your optimal dose of magnesium, start with 500 mg at bedtime and increase the dose every night until you have an easy-to-pass BM at least once daily. Women with PMS, especially those who crave carbs, are also often low in zinc—30–50 mg daily is usually a suffi cient supplement dose.

My favorite herbal remedies for PMS include dong quai (Angelica), licorice, black cohosh, and Vitex, all of which mostly work by improving adrenal function (adrenal health is fundamental to hormone regulation), blocking excess estrogen, and improving progesterone production.

Untitled-16 14 5/26/16 3:20 PM

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5 Steps to More Energy BY SALLY KARLOVITZ, CN

IS THE SUMMER SUN draining your energy? Do you feel tired all the time? While fatigue can be caused by many things, including stress, pollution, poor diet, anemia, or low thyroid function, there are some specific things you can do to combat fatigue and boost your energy levels naturally.

1. Get Enough Rest. We live in a fast-paced society where many people do not get enough sleep at night. Sleep is essential for the body to recover and restore itself and get ready for the next day.

2. Exercise. Exercise is a key part of a life full of energy. Exercise improves your heart function and circulation, and helps you feel good! Even short bouts of exercise, 10–20 minutes at a time, can boost your energy.

3. Stay Hydrated. Hydration is critical to maintain good energy levels. Be sure to drink enough clean fluids, such as purified water or coconut water, to stay hydrated.

4. Adapt with Adaptogens. Ginseng is probably the most well-known herb for energy, as it supports endurance. Eleuthero

Specialized formula to enhance energy & endurance daily.*

Liquid dietary supplement.

With B vitamins, ginseng, & caffeine.

Q & AQ: I’m hearing more about vitamin E lately. Isn’t it just for heart health?

A: Vitamin E is well known for heart health, with studies showing its role as an antioxidant, reducing damage to blood vessels. But recent research has shed light on vitamin E’s other uses in the body.

Research suggests vitamin E plays a role in lung health. In one study, women taking 600 IU of vitamin E every other day are more likely to maintain healthy lung function compared to a placebo group. Daily supplementation with vitamin E may reduce the risk of chronic obstructive pulmonary disease (COPD) by about 10% in women over 45, according to another study. Plus vitamin E may help counteract the effect of air pollution on the lungs. Research also suggests a role for vitamin E in liver and muscular health.

One important factor is that certain populations may not be getting enough vitamin E. A study of people in their 20s found that 90 percent had less than optimal levels of vitamin E. Another study suggests that people with metabolic syndrome may not absorb vitamin E efficiently, so one in three Americans may not be getting enough vitamin E.

is also used for energy and has the added benefit of helping the body handle stress.

5. Try Natural Energizers. B vitamins are needed for energy production in the body. B complex vitamins, as well as vitamin C, are depleted when the body is under stress, and they need to be replenished on a daily basis. Green foods supplements can increase energy by providing essential vitamins and minerals.

This is just the beginning! Make these positive changes now and see how much of an increase you feel in your endurance and energy levels.

HE_July16_16-17_Akins_JS.indd 17 5/27/16 1:17 PM

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❱ BY LISA TURNERW hat to bring to the meat-heavy barbecue, when everyone's noshing on fried chicken and ribs? Try these easy, meat-free dishes. Fresh, light,

and perfect for any summer potluck, they'll wow meat-eaters and vegans alike!

Let your backyard cookout go meatless with these delicious recipes

ROASTED TOMATILLO SALSA Makes about 2 cups (8 servings)

Serve this fresh dip with organic chips. Two great options: Organic Summertime Blues Multigrain Tortilla Chips and Beanitos Original Black Bean Chips.

1 lb. tomatillos, husked and rinsed well2 small serrano chilies4 garlic cloves 1 small yellow onion, quartered2 limes, juiced½ cup fresh cilantro leaves, coarsely chopped1 tsp. salt

VEGAN BBQHealthy

1. Preheat broiler and move rack to top position. Arrange tomatillos, serrano chilies, garlic, and onions on large baking sheet. Broil 5–7 minutes, 6 inches from heat, until softened.

2. Remove pan from oven and let cool until vegetables are easy to handle. Pull stems from chilies and remove skins from garlic.

3. Combine vegetables in food processor with lime juice, cilantro, and salt. Process into a coarse purée. Season with salt and pepper, and serve with chips.

per serving: 25 cal; 1g pro; 1g total fat (0g sat fat); 6g carb; 0mg chol; 290mg sod; 1g fiber; 3g sugars

HE_July2016_Feature_vegan bbq_JS.indd 18 5/26/16 3:23 PM


GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSINGServes 8Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan “ranch” for a scrumptious salad that stands up to any steakhouse Caesar.

CHIPOTLE-MOLASSES BARBECUED TEMPEH Serves 8This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).

1½ cups tomato purée½ cup tomato paste1 small yellow onion, chopped1 large garlic clove, chopped1 medium canned chipotle pepper,

seeds removed1 tsp. minced fresh rosemary1 Tbs. molasses2 Tbs. honey1 Tbs. tamari2 blocks tempeh2 Tbs. olive oil Ciabatta bread or whole-grain

hamburger buns, optional

1. In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and sim-mer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.

2. Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in bak-ing dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.

3. Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired.

per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars

4 romaine hearts, halved lengthwise

4 medium tomatoes, quartered⅓ cup olive oil, plus additional

for brushing¾ cup cashew butter

1 small avocado, pitted and peeled½ cup water¼ cup apple cider vinegar2 tsp. honey2 medium garlic cloves, minced1 Tbs. dried dill weed

1. Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil. Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.

2. While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.

3. To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately.



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Grill Talk The hardest part of

being vegan? Lacking burgers of substance

to throw on the grill. But that's about to

change! This all-star recipe is packed with

protein, loaded with fiber, and easy to grill.

Using a grill basket not only keeps burgers

from falling apart during turning, but

segregates your vegan offerings from the

rest of the crew. Rainy days? Bake these in

a 350°F oven for 30 minutes, turning once.

PEACHES & CREAM-SICLES Makes 6 frozen popsThis sweet treat raises the bar when it comes to fruity popsicles. Best of all, it’s easy to put together.

8 very ripe peaches½ cup unrefined cane sugar 1 cup coconut milk1 cup almond milk

1. Peel and pit peaches (to quickly peel, drop in boiling water 30 seconds, remove with slotted spoon, and slip skins off). Com-bine peaches, sugar, and milks in blender, and purée until smooth.

2. Transfer mixture to popsicle molds and freeze 3–4 hours, or overnight.


BLACK BEAN AND SWEET POTATO BURGERSWITH GARLICKY CHIPOTLE MAYO Makes 6 burgers

These protein-rich burgers definitely have a “wow” factor thanks to the hearty bean-sweet potato-and-quinoa base.

1 can black beans, rinsed and drained well

1 medium baked or roasted sweet potato, peeled and mashed

½ cup cooked quinoa or brown rice¼ cup ground flax¼ cup finely chopped red onion¼ cup finely chopped cilantro¼ tsp. cumin½ tsp. salt¼ tsp. black pepper Olive oil½ cup vegan mayonnaise½ tsp. chipotle powder1 large garlic clove, pressed in a

garlic press or very finely minced Burger buns, avocado slices, and

arugula, optional

1. Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.

2. Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.

3. While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bot-tom halves, if using. Top with burgers and top halves of buns, and serve immediately.

per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars


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½ cup of cold water


A step-by-step guide to getting

gorgeous the safe way

Isn’t it about time you treated yourself to something wonderful—and potentially life-changing? Why not indulge in a rejuvenating at-home spa experience? The following 21 tips are designed to help you achieve a healthy glow with safe, nontoxic personal care products that can make you feel better about how you look—and about what you put on your body.

BEAUTYSOAP AVOID: triclosan and triclocarban

HAND SANITIZERS OK TO USE: ethanol or ethyl alcohol

in at least 60% alcohol

SUNSCREEN AVOID: SPF above 50

Retinyl palmitate

Aerosol spray and powder sunscreen

Oxybenzone

Added insect repellent

OK TO USE: Zinc Oxide or Titanium Dioxidate as active ingredients, otherwise Avobenzone (at 3%)

SPF 15–50, depending on your skin coloration, time outside, shade, and cloud cover

HAIR CARE AVOID: Dark permanent hair dyes

Chemical hair straighteners

TOOTHPASTE AVOID: triclosan

NAILS AVOID: Formaldehyde or formalin in polish, hardeners, or other nail products

Toluene and Dibutyl Phthalate (DBP) in polish

Pregnant? Skip polish

1 Toss the Toxic Stuff . Many of those unpronounceable chemicals found in everyday personal care products have been linked with health

issues, including hormone disruption and cancer. Here’s a quick guide to safe and not-so-safe ingredients (source: ewg.org):

2Go Sugar-Free. According to

Kat James, author of The Truth

About Beauty and founder of the Total

Transformation Program (totaltransfor-

mation.com): As we age, we are subject

not only to free-radical damage, but

also a process called glycation, which is

essentially a slow “cooking” of proteins

throughout the body, accelerated by

rises in blood sugar. Eating a diet high

in sugar spurs this process—and speeds

the aging process. Regaining cellular

sensitivity to insulin by reducing blood

sugar spikes can be correlated with just

about every aspect of healthy aging. “I

have seen the greatest payoff in terms

of health and beauty by reducing sugar

intake from all sources,” says James.

3Eat for Beautiful Skin. Rachel

Pontillo, author of Love Your

Skin, Love Yourself and the blog Holis-

tically Haute (holisticallyhaute.com),

adds gluten and dairy to the list of

skin-harming foods. “They are known

culprits for skin conditions such

as acne, eczema, rosacea, psoriasis,

keratosis pilaris, melasma, seborrhea,

and others,” Pontillo says. The best

foods for luminous, younger-looking

skin? Pontillo recommends healthy

fats, greens, brightly colored fruits and

veggies, fermented foods, and protein.

21-Day Challenge

J u l y 2 0 1 622

HE_July2016_Feature_Beauty_JS.indd 22 5/27/16 1:21 PM

5 Don't Forget Collagen. Aging and sun exposure cause a breakdown of collagen,

which leads to thinner skin that makes undereye pigment and blood vessels more

visible. Eye creams or pads that contain collagen can help fi rm and strengthen undereye

skin to minimize the appearance of dark circles and reduce puffi ness. You’ll also fi nd

collagen in supplements, including tablets, capsules, and powders.

6Make Tea Your Go-To Brew.

Want shinier hair? Make tea your

go-to brew. When used topically, the

compounds in tea work to soothe, smooth,

detoxify, and invigorate. Try these DIY

treatments from Homemade Beauty: 150

Simple Beauty Recipes Made from

All-Natural Ingredients by Annie Strole.

BLACK TEA RINSE FOR BRUNETTE HAIRThis rinse naturally deepens the color of

brunette hair while adding shine.

2 cups water 1 Tbs. jojoba oil6 bags black tea

Bring water to a boil, and remove from heat.

Stir in jojoba oil, add tea bags, and let steep at least 1 hour. Transfer to squeeze bottle. After shampooing, pour rinse over hair and scalp. Let sit 30 minutes—wrap hair with plastic wrap or plastic shower cap for best results. Rinse thoroughly, and follow with conditioner.

LEMON-CHAMOMILE LIGHTENING RINSEThis rinse can lighten and brighten your

hair while soothing your scalp.

2 cups water 6 bags chamomile tea Juice of 1 lemon

In medium saucepan, bring water to a boil.

Remove from heat, add tea bags, and steep at least 1 hour. Remove and discard tea bags, stir in lemon juice, and transfer mixture to squeeze bottle or spouted cup. Pour rinse through shampooed and rinsed hair, and let sit 10 minutes. Rinse thoroughly, and follow with conditioner.

4 Love Your Nails. Your nails

are an indicator of your inner

health. Hangnails, white spots,

and peeling nails can point

to low levels of key vitamins

and minerals. Some nutrients

can also strengthen nails, most

notably biotin. This little-known

B vitamin thickens nails and

encourages healthy growth. While

the recommended dose is a mere

30 mcg daily, most studies use consid-

erably more—up to 10,000 mcg daily.

7Moisturize with Shea Butter. Shea butter is among

the most prized beauty ingredients from Africa. It’s used

to soften and nourish hair and skin, and is a key component

of black soap, legendary for its ability to calm skin irrita-

tions. Other healing compounds native to Africa include

buchu, which reduces infl ammation and prevents oxidative

damage to skin; baobab oil, which is rich in antioxidants

and essential fatty acids that soothe irritated skin; and

rooibos, or “red tea,” which is a potent antioxidant for skin.

9Get Gorgeous Hair Color—Naturally. Research has linked chemicals found in

conventional hair dyes to pancreatic cancer, leukemia, and non-Hodgkin’s lymphoma.

An ingredient called Para-Phenylenediamine, or PPD, can cause allergic reactions,

including rashes, swelling, and painful burning sensations. And

these products can also cause hair loss, breakage, fl yaways,

and dryness. Instead, look for natural hair color

products, such as Light Mountain, Naturtint, Surya

Henna, Herbatint, and Tints of Nature.


8Keep it Rosy Studies have found that rosehip seed

oil can soothe complexion and mood. It‘s ideal for

mature and/or extremely dry skin, and is also calming to

sensitive skin. Rose can decrease redness because of its

natural tonic and astringent eff ect on the capillaries just

below the skin’s surface.

10Try a Safer Shaving Cream. Shaving

products made with natural ingredients,

can help ensure a comfortable shave without chemical

skin irritants. Look for ingredients such as avocado oil

and wheat germ oil to help the razor glide smoothly;

witch hazel to soothe irritation; and camphor, menthol,

and/or organic eucalyptus to cool and invigorate.

11Grow Stronger, Fuller Hair.

Hormone changes that occur

as we age are another important factor

in hair loss. The normal process of aging

can bring imbalances in androgenic

hormones, with elevated dihydrotestos-

terone (DHT), triggering hair loss. The

traditional Chinese herb ho shou wu can

block DHT and thus help prevent hair loss.

Gender-specifi c multinutrient formulas

can also help balance hormones and

nourish hair follicles.


14 Pay Lip Service. Lips chronically dry? Be sure

to stay adequately hydrated. Water is the best

choice. The lips are often the fi rst place you’ll see signs of

dehydration. Defi ciencies in vitamin A, B vitamins including

B2

(ribofl avin), vitamin C, vitamin E, and iron, as well as

essential fatty acids, can cause scaling and cracking of lips.

16 Dry Brush Daily. Use a brush made

with natural bristles, and gently but

fi rmly brush your entire body “from the tips of the

extremities toward the core,” says Pontillo. “Dry

brushing helps increase blood circulation and

lymphatic fl ow. This helps the body detoxify on

the inside so toxins don’t appear on the outside.”

17 Soothe Sun Damage. Aloe vera

has an immediate cooling and calming

eff ect on the skin, and it forms a protective layer

that seals in moisture, preventing dehydration and

promoting healing.

18 Bone Up. The mineral silicon is

necessary for the formation of

collagen and bone. Supplementing with orthosi-

licic acid (BioSil) or the herb horsetail, which is

rich in silica, can help smooth lines and wrinkles

and also fi ght brittle hair and nails.

19 Check Your Thyroid. A thyroid

imbalance can result in numerous

problems, including hair loss. Optimizing the thy-

roid with a natural supplement, in tablet or capsule

form, improves energy, metabolism, and body

temperature, and it also stops hair from falling out.

21 Use High-Quality Supplements. Supplemental beauty formulas are all the rage these days, and

the sheer number of products on the shelf can be overwhelming. Your best bet? Ask store personnel

for recommendations—their fi rst-hand experience can really help. Here are a few of our favorite high-quality

supplements that can complement the tips in this article:

20 Love Yourself More. Learning

to practice self-compassion goes

hand in hand with outer beauty. “When you

begin to prioritize yourself and recognize that

you deserve love and care just as much as

everyone else does, it makes all the diff erence,”

says Pontillo. “Any love or validation you seek

from others will never fi ll the void—the only

way to do that is to fi rst fi nd it within yourself.”

Reviva Labs Eye Complex Firming Cream is an excellent

cream for dark circles, puffiness, fine lines, and

wrinkles. Horse chestnut is a key ingredient.

Booda Butter Daily Moistur-izer This handcrafted body

butter provides all-over hydra-tion and nourishment with shea and cocoa butters plus

coconut and jojoba oils.

Akin’s & Chamberlin’s Colla-Regen combines

Collagen Peptide Hydro-Matrix with

antioxidant grape seed and red wine extracts.

BioMed Health Advanced Women’s Bao Shi and

Advanced Men’s Bao Shi Both formulas contain he shou wu, a Chinese herb used to delay

or reverse hair loss.

Natural Factors BioSil ch-OSA Advanced Collagen Generator

The only propriety form of silicon clinically shown to

enhance hair, skin, and nails

15Try Natural Deodorants. Natural deodorants work by

controlling bacterial growth with herbs such as tea tree oil,

rosemary, lichen, sage, or lemongrass, then masking any remaining odor with pure essential oils. Most also

use mineral salts or potassium alum to control odor, and baking soda and cornstarch to absorb moisture.

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12 Boost Your Radiance

with Super Serums.

Designed to absorb quickly and

penetrate deeply, concentrated

serums can supercharge any

skin-care regimen. Formulas vary,

but most contain ingredients that

boost collagen, brighten skin, provide

antioxidant protection, and hydrate

skin. One of our favorite ingredients

is hyaluronic acid. Applied topically,

hyaluronic acid helps smooth and fi rm

skin, and can dramatically improve

the appearance of wrinkles.

13 Banish Undereye Circles.

Look for eye creams/gels

that contain any of the following

ingredients:

HORSE CHESTNUT: helps improve

the appearance of dark circles by

thickening the skin and constricting

the capillaries.

BEARBERRY: contains arbutin, a

compound that suppresses skin

pigmentation.

DMAE: In one study, a 3 percent

DMAE facial gel applied daily for 16

weeks reduced dark circles and helped

fi rm skin.

VITAMIN K: Defi ciencies may show up

as dark circles under the eyes.


That’s the difference with Solgar® Full Spectrum Curcumin.

Now, Solgar unlocks the power of curcumin like never before.

©2

016 Solgar, Inc.

More active185 times

better bioavailability

Faster absorbed

.

.

.*

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Compared to native curcumin extract.

For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it

immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. Solgar® Full Spectrum Curcumin

is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized

curcumin extract. Even more, in a recent clinical study, Solgar® Full Spectrum Curcumin was shown to be longer lasting so it stays

in your system for a full 24 hours. Now, for brain, joint, and immune health – Solgar changes what you believed was possible from

curcumin… forever. Solgar® Full Spectrum Curcumin… one softgel, once a day–185X better. *


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Cox-2 Ease™ MSM 1,000 mg

Supports healthy joints & skin.*

Necessary component for making collagen.*

Made from high-quality OpiMSM brand MSM.

Healthy joint & mobility support.*

Helps support normal, healthy COX-2 levels.*

With white willow, turmeric, ginger, boswellia, & more.

Super Acti-Omega™

Super-strength EPA & DHA fish oil.

May support heart health.*

Supplies 600 mg omega-3 per serving.

YOU MAY NOT REALIZE IT, but inflammation is good. It is your body’s signal that something is wrong and something needs to be done about it. Inflammation is an immune response, an attempt by the body to heal itself when there is injury, or to defend itself against bacteria and viruses. But living in a chronic state of inflammation is bad. Chronic inflammation occurs with rheumatoid arthritis, osteoarthritis, allergies, and asthma. But other factors contribute to chronic inflammation, including stress, excess weight, lack of exercise, poor diet, and even pollution. Chronic inflammation is thought to contribute to obesity, heart disease, and cancer. So how do you fight the fire of inflammation?

Diet Control. Processed foods that are high in sugar and saturated fat can fan the flames of inflammation. Instead, choose fresh fruits and vegetables that provide a host of protective antioxidants, along with nuts, seeds, and fish that supply omega-3s that can help naturally reduce inflammation in the body.

Natural Fighters. Along with omega-3s, methylsulfonylmethane (MSM) can be helpful. MSM is a concentrated source of organic sulfur, important for forming collagen,

Inflammation Gone Bad BY MARY ANN O’DELL, MS, RDN

the fibrous material in cartilage. MSM has been shown to be helpful in reducing pain and inflammation associated with arthritis. Other natural fighters include ginger and turmeric, which act as natural COX-2 inhibitors. COX-2 is an enzyme that increases inflammatory chemicals, so keeping it in check can help reduce inflammation.

With some changes in diet and lifestyle, and the addition of some natural support, you can fight the flames of inflammation.

HE_July16_26-27-Akins_JS.indd 26 5/27/16 1:25 PM


Melatonin Dots 1 mg Passion Flower Tea

Relaxing herbal tea.*

Zero caffeine.

100% organic.

Unbleached tea bags.

Sleep-Eze

All natural sleep aid.*

Naturally supports the body’s own sleep cycle.*

With melatonin, L-theanine, & herbal support.

4 Steps to Better Sleep BY MARY ANN O’DELL, MS, RD

ACCORDING TO THE BETTER SLEEP COUNCIL, it’s estimated that 30–50 percent of the world’s population is left tossing and turning at night, unable to get a quality night’s rest. Are you in this group? Getting enough sleep is important for physical and mental recuperation each day. Lack of sufficient sleep can result in fatigue, mood swings, stress, and a higher probability of getting sick. Here are 4 steps to help you get a better night’s sleep.

Manage Stress. Stress is a common contributor to insomnia and sleep disturbance. Manage stress natu-rally by supporting nerve health with B vitamins and herbs such as passionflower or chamomile. Try yoga or deep breathing exercises in the evening to calm the body and mind.

Create Comfort. Take a nice soaking bath to relax your body and soothe any aches and pains. Sip on a nice cup of passionflower tea to ease stress and calm the body. Utilize natural and herbal remedies to soothe any muscle pains prior to sleep. Make sure your bed and bedroom are comfortable—a cool, dark room helps support sleep.

Try Melatonin. Melatonin is a hormone naturally produced in the body that regulates the body’s circadian rhythm, its sleep and wake cycles. Melatonin levels decline significantly after the age of 40, which scien-tists believe may be responsible for sleep problems that increase with age.

May support rest and relaxation.*

Melatonin is a hormone naturally produced by the body.

1 mg per sublingual tablet.

Utilize Herbs. Valerian has been shown in studies to help improve the quality of sleep, reduce the length of time it takes to fall asleep, and reduce the number of awakenings throughout the night. Valerian can be used by itself or in conjunction with herbal nervines—such as hops, passionflower, and skullcap—that nourish and calm the nerves. They act on the body naturally, without the unwanted side effects common to prescription and over-the-counter sleep medicines.

HE_July16_26-27-Akins_JS.indd 27 5/27/16 1:25 PM

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composting: back to basicsLooking for creative ways to recycle waste? Try making your own mulch! It’s super easy and planet friendly—and your garden will love you for it.

clean eating

W hen I was a kid, my Dad would heap all the gathered leaves and grass clippings and various yard stuff —even the ashes from the barbecue—in a back corner of the yard. And then we’d move it around with a pitchfork from

time to time, a task that was fascinating to me as a child. But the best part was when I got to dig through the lower levels of the pile to fi nd worms for our fi shing expeditions to the local creek. But that sort of practice went out of style when convenient bags of prepared commercial mulch and soil amendment became the norm.

Raspberry Double-Ginger Fool SERVES 4

4 oz. whipped low-fat cream cheese (Philadelphia, of course!), softened

8 oz. plain non-fat Greek yogurt

1 tsp. finely grated peeled fresh ginger (use your microplane)

¼ tsp. ground ginger

⅛ tsp. vanilla extract

1 cup fresh organic raspberries

With electric mixer, beat together cream cheese, yogurt, both gingers, and vanilla until smooth. Gently fold in raspberries. Divide among four small dishes (cut crys-tal goblets make a stunning presentation), and refrigerate until ready to serve.

PER SERVING: 140 cal; 7g pro; 7g total fat (5g sat fat); 9g carb; 20mg chol; 170mg sod; 2g fiber; 5g sugars

Nowadays, I’m happy to report, people are becoming concerned about their imprint on the planet and aware of the need for changes in their habits, and there has been a return to the organic (in every sense of the word) practices of the past, with clever updates to make the process easier. And composting is one of those practices.

We’re talking about simple backyard composting—nothing too elaborate or time-consuming—that will allow you to reduce household waste and take advantage of free organic fertilizer. Whether you create your own constructs or use readily available containers, all it takes is a little time, eff ort, and planning.

There are three basic components of compost: browns (dead leaves, shredded newspaper, used coff ee fi lters, wood chips); greens (grass clippings and kitchen waste such as vegetable and fruit scraps, egg shells, and coff ee grounds); and water. The interactions of these components with various benefi cial bacteria and fungi will result in a rich and nourishing substance that will lead your garden to glory, and minimize your contributions to the local landfi ll.

The best thing to do for practical specifi cs is to consult a few online sites, such as EPA.gov or planetnatural.com. They off er guidelines for proper selection and proportions of ingredients, tips on procedures, and suggestions about suitable containers for your compost pile—both homemade and purchased. Some cities even off er containers for free

(mine does), so be sure to check with your local recycling center.

For your kitchen scraps, a small covered pail with a built-in fi lter can be housed under the sink or right on the counter, and provides a convenient way to constantly funnel your kitchen detritus where it belongs. Options ranging from metal to ceramic to bamboo are readily available for a reasonable cost. You’ll probably want to avoid such things as meat and fi sh scraps, as well as dairy items, as they may cause odor problems and attract pests; though there are advanced systems that allow for these items as well.

For you apartment dwellers, a low-cost option is to position a small container on your balcony or patio; high-tech options include computer-controlled self-contained units that fi t in a kitchen cabinet and make the process super-simple. The results are speedy, and a godsend for your plants!

And though you probably won’t need it to furnish bait for your next trip to the local fi shing hole, you’ll fi nd that your compost creation will defi nitely provide splendid encouragement to your garden for years to come.

You can start your compost pile with scraps from these recipes. Be sure to deposit the egg shells; the stems from the parsley, tarragon, and mushrooms; the asparagus stalks; and the peel from the ginger into your covered kitchen pail. And don’t forget to rinse and recycle the containers from the raspberries, cream cheese, and yogurt.

HE_July16_CleanEating_JS.indd 28 5/26/16 3:33 PM

By Neil Zevnik

Wild Mushroom & Asparagus FrittataSERVES 4

Served with a little fresh fruit for brunch or with a big green salad for dinner, or as a side dish for roast salmon, this one can’t be beat.

8 organic pastured eggs

2 heaping Tbs. chopped Italian flat-leaf parsley

¼ tsp. minced fresh tarragon leaves

2 Tbs. olive oil

6 stalks asparagus, trimmed & cut into 1-inch pieces

4 large shiitake mush-rooms, de-stemmed & sliced into strips

2 Tbs. shredded Manchego cheese

1. Preheat oven to broil. Whisk eggs with parsley and tarragon until frothy, and set aside.

2. In 8-inch oven-proof pan, heat olive oil over medium heat. Add asparagus, and cook, stirring, about 2 minutes. Add mushrooms, and cook about 2 minutes more.

3. Add egg mixture to pan all at once, and cook undisturbed until edges are set but center is still wet, about 5 minutes.

4. Transfer pan to broiler, at least 4–5 inches away from flame. Cook until set, but still a little wiggly in center, about 3–4 minutes. Check frequently to ensure that it doesn’t burn.

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5. Remove from broiler, sprinkle cheese over top, and let rest for a few minutes. Work a spatula around edges, and slide it onto platter. Cut into four wedges and serve.


HE_July16_CleanEating_JS.indd 29 5/26/16 3:34 PM

By Sherrie Strausfogelpure beauty

fabulous fruitsYou probably make sure to get enough fruit in your diet…but what about your beauty routine?

F ruit extracts and acids in personal care products do more than smell delicious,

they exfoliate, nourish, and rejuvenate skin and hair. Fruit extracts are high in alpha hydroxy acids (AHAs), which are powerful antioxidants. When applied topically, AHAs renew and repair the skin by loosening and dissolving dead cells from the skin’s surface.

Fruit acids help smooth away dullness in skin and hair, clear pores, and improve texture. The fresh cells can then absorb the many vitamins in the fruit extracts, which help skin and hair retain moisture, minimize fi ne lines and frizz, and promote vibrant skin and hair. The aromatherapeutic benefi t is just an added bonus.

J u l y 2 0 1 630

The great news about fruit extracts and acids that work wonders in beauty products is that there are plenty to choose from:

Apple extract—high in vitamin C; used in skin repair, antiaging, and skin-whitening products

Apricot extract—rich in vitamins A and C; revitalizes, nourishes, and moisturizes

Blackberry and blueberry extracts—full of vitamins A and C, among the highest-ranking fruits for antioxidant strength; hydrates dry and mature skin and hair

Grape extract—rich in resveratrol to protect and increase resistance to ultraviolet rays and other environmental free radicals

Kiwi extract—good source of vitamins E and C, reduces the appearance of fine lines and dark circles, and moisturizes skin and hair

Lemon extract—an excellent source of vitamin C (citric and ascorbic acids that are natural preservatives); exfoliates, lightens, and brightens skin and hair

Mango Extract—full of vitamins A and C; moisturizes, smooths skin, and makes hair thicker and shinier

Papaya extract—contains vitamins A and C; exfoliates and stabilizes oily skin

Pineapple extract—high in vitamin C; exfoliates and balances the pH of skin and hair

Raspberry extract—rich in vitamin C; antibacterial

Strawberry extract—very high in linoleic and alpha-linolenic essential fatty acids that moisturize and reduce wrinkles; high in ellagic acid that prevents collagen breakdown; anti-inflammatory; reduces the signs of sun damage

FRESH PICKS

Add brilliant shine with Beautiful Nutrition Lemon Rinse. This gentle clarifying treatment helps add shine, prevent frizz, seal in moisture and maintain a healthy scalp. Active lemon extracts cleanse and tone, restoring body and shine.

Quench moisture-starved skin with Desert Essence Island Mango Hand and Body Lotion.

Mango seed butter, coconut oil, shea butter, and jojoba oil hydrate and restore skin without

any oily residue, leaving it smooth and silky. The alluring scents of mango and passion fruit leave skin smelling like a tropical island.

Reveal a fresh face with Buff Her Strawberry Parfait Scrub. Made with rice, strawberry, and yogurt, this food-based powder can be added to any cleanser or oil to create an exfoliating scrub anytime! The combination of salicylic acid from strawberries and lactic acid from yogurt helps keep skin clear and fresh.

Cool and soothe delicate skin around eyes with The Jojoba Company Cucumber & Guava Firming Eye Balm. This effective blend of cucumber, guava, aloe, jojoba, and pomegranate helps re-hydrate skin, decrease puffiness, and reduce the appearance of fine lines.

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Untitled-19 30 5/26/16 3:31 PM

S o I was thinking to myself just the other day—what’s the one food that I eat on a daily basis that I just couldn’t imagine living without? I didn’t have to look far for the

answer: it’s blueberries. I have at least one bowl of full-fat yogurt topped with frozen

blueberries, coconut fl akes, and almonds every single day. It’s my ultimate treat, and I love it more than even ice cream. OK, maybe not exactly more than ice cream, but that’s the beauty of this dish.

What Chef Jeannette did here was to basically take the ingredients in my daily blueberry yogurt treat and make it into an ice cream. So for me, this dish is a double header. Eat as is (plus almonds and coconut fl akes) and it’s a fantastic snack or mini meal. Put it in an ice cream maker—like Chef does in this recipe—and it’s even better.

And it’s as close to guilt-free an ice cream as you’re likely to fi nd. Greek yogurt is great for protein and healthy dairy fat (please don’t use the low-fat kind), and blueberries are a true

“memory” food. Animal studies have demonstrated that daily consumption of blueberries dramatically slows impairments in motor coordination and memory. And this dish also has some healthy spices such as cinnamon and ginger, and is sweetened with no-calorie stevia. It’s tart, spicy, not too sweet, and ultra refreshing, making it a terrifi c meal fi nisher on a hot night. What’s not to like? —Dr. Jonny

J u l y 2 0 1 6

By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

32

natural gourmet

dreamy dessertMake the most of our favorite summer fruit with this delicious frozen blueberry dessert

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Spiced Blueberry Ice Dream SERVES 4

1 pint fresh blueberries

1 Tbs. finely minced fresh ginger

1 tsp. ground cinnamon

½ tsp. ground ginger

¼ cup rice syrup or coconut nectar, or to taste

¼ cup fresh-squeezed orange juice

2 tsp. vanilla extract

¼ tsp. liquid vanilla stevia, optional, for additional sweetness

1½ cups (12 oz.) plain Greek yogurt, preferably grassfed

Combine all ingredients in food processor in the order listed, and process until blueberries are broken down but mixture isn’t completely smooth, about 10–20 seconds, scraping down the sides once or twice. Follow the directions on any ice cream maker to freeze. Enjoy immediately.


If you don’t have an ice cream maker, transfer contents to a 9 x 9-inch covered, freezer-safe container, and freeze. Remove the container every 30 minutes, whisk contents well, and return to the freezer. Do this for 90 minutes—three mixing sessions. Then freeze to firm consistency, about 2 hours. If ice cream over-freezes, thaw for 10 minutes on the counter and process until smooth in the food processor. You can also enjoy this treat as is, with no freezing.

NOTES FROM CHEF JEANNETTE:

HE_July16_NaturalGourmet_JS.indd 32 5/26/16 3:35 PM

On sale exclusively at Akin’s Natural Foods Market and

Chamberlin’s Natural Foods Market

Arnica Montana 30C

Traditionally used for pain from trauma, bruises, stiffness, muscle soreness.*

Homeopathic single remedy.

Alaskan Omega-3 supports healthy skin & joints and has peppermint oil to reduce fish breath.

Skin & Coat Formula helps maintain normal shedding with brewer’s yeast & enzymes.

Dog Formulas

Ionic Plant Minerals Cholesterol Support

Formula

Whitening Tooth Powder

MyCommunity Mushroom Blend

Glucosamine 2KCL Chondroitin MSM Ilex

Gentle, plant based support for healthy cholesterol.*

With B vitamins, chromium & herbs.

100% organic.

Comprehensive immune support.*

17-species multi mushroom complex.

Provides a range of compounds to help balance the immune system.*

Helps promote cartilage regeneration.*

Supports healthy joints.*

Glucosamine & Chondroitin with MSM & Ilex.

Wax Strips Face & BikiniSqueezie Nasal Rinsing System

Mess-free, natural hair removal system.

Quick & easy.

Keeps skin smooth up to 6 weeks.

An easy alternative to neti pots.

Helps decongest & drain nasal passages.

Provides relief from allergies, colds & sinus infections.

The dark powder that helps whiten teeth naturally!

Activated coconut shell charcoal with bentonite clay.

Cleans and detoxifies gums & teeth.

Complex of 72+ prehistoric plant-derived trace minerals from humic shale.

Infused with concentrated ionic trace minerals.

Natural tangerine flavor.

Untitled-10 33 5/26/16 2:43 PM

We Accept these Major Credit Cards:*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.

www.akins.com

Tulsa, OKFontana Shopping Center51st & Memorial918.663.4137Hours: 8am to 9pm Every Day S

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Midtown Tulsa, OKNewport Square31st & Harvard918.742.6630Hours: 8am to 9pm Every Day S

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Bixby, OKTown & Country Center121st & S. Memorial918.366.8400Hours: 8am to 9pm Every Day S

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Oklahoma City, OKMayfair Place CenterN.W. 63rd & N. May405.843.3033Hours: 8am to 10pm Every Day N

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Oklahoma City, OKQuail Springs Marketplace2370 W. Memorial Rd.405.418.4305Hours: 8am to 9pm Every Day

Topeka, KSBrookwood Shopping Center2913 S.W. 29th Street785.228.9131Hours: 9am to 8pm Mon-Sat 10am to 6pm Sunday

Lincoln, NEMeridian Park Shopping Center69th & “O” St.402.466.5713Hours: 8am to 9pm Mon-Sat 10am to 7pm Sunday

“O” Street

70th

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Springfield, MOFremont Center1344 E. Battlefield417.887.5985Hours: 8am to 9pm Mon-Sat 8am to 8pm Sunday

Omaha, NECanfield Plaza Shopping Center8409 West Center Road402.397.5488Hours: 8am to 9pm Mon-Sat 10am to 7pm Sunday

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The ultimate one-a-day multivitamin with minerals.

Provides a high potency B complex and C to help when the body is under stress and to support energy production.*

Provides minerals in chelated and citrate forms for maximum utilization.

Supplies antioxidant nutrients which protect cells from damage.*

Double Action Timed Release formula ensures a uniform time release.

Chlorophyll coated for easy swallowing

It begins with ONE™

Multi-VitaminONE™

IntegriHerb™Dandelion

Supports healthy liver function.*

Mild diuretic action.*

Quality whole-herb capsules.

Dandelion

HE_July16_BackCover.indd 34 5/27/16 1:20 PM

akin's healthy edge july 2016

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